Pack A School Lunchbox

Kcal’s Director of Nutrition, Lauren Jacobsen shares all the inspiration you’ll need for creating tasty and nutritious back-to-school lunchboxes that your kids will love.

- Sophie Voelzing

For parents creating back-to-school lunchboxes, what food groups should each packed lunch contain?

Lunches should contain a variety of healthy fresh foods including all macros – protein, carbs and healthy fats. It’s important to provide a balance of all food groups – protein is necessary for growing muscles, whole carbs for lasting energy and good fats for brain development. Choose foods close to their natural state – fresh foods provide sources of vitamins, minerals and phytonutrients that are essential to a child’s growth and development. Consider building lunches and meal plans from the following: carb sources such as vegetables, fruits, legumes, beans and whole grains; proteins such as fish, poultry, lean meat, eggs, cheese and yoghurt; and fats from nuts, nut butters, seeds, avocados, whole eggs and fatty fish.

How many drinks should parents be sending their children to school with, and what type of drinks?

The recommend liquid intake for children ranges from 1 to 2 liters per day depending on age, activity levels and their metabolism. It’s important to choose beverages that are fresh and not processed. Water is best – zero calories, helps with digestion and keeps them hydrated in the Dubai heat. If water is just not that appealing to your little ones, mixing water with a bit of fresh fruit juice provides some flavour without all the calories and sugar. Infused water is also a good option – infusing water with cucumber slices, citrus slices, pomegranate, mint or even sliced strawberries provides a refreshing and light beverage. Also including waterfilled foods in lunches can also help with hydration – veggie sticks and melon cubes for example.